El Freako: Staying North of Vag

[El Freako]

Deadlift fail and bench win...

Magnusson/Ortmayer Cycle: week 7
Deadlifts
4 x 4 x 190kg
2 x 215kg
1 x 240kg
8 x 190kg
Totally bombed on the second rep of the heavy set, I couldn't even get it off the ground. It might have been any number of reasons: silly season aftermath; the fast pace we move through sets (I prefer 3-5 minutes being the fat lazy cunt I am); lazy technique; using my belt for the first time in 2 months without warming up with it; and possibly even needing to make some adjustments to my programming. Also managed to tear off a nice chunk of callus which was fun. My hands felt I'd taken to them with a belt-sander after the final set.

5/3/1: cycle 2, week 3
Bench Press
5 x 105kg
3 x 115kg
6 x 130kg
I'm pretty happy with the benching today. My rep PR for 130kg prior to hurting my shoulder was only 7 and if I'd known that prior to training I probably would have equaled it. No shoulder trouble at all.

Hitting upper assistance work tomorrow.

 

[Storm]

great benching freako, and that pulling is still strong despite everything.

Happy new year bro!

 

[El Freako]

Upper assistance...

Bench Press
3 x 10 x 100kg
9 x 100kg
6 x 100kg
A 10kg jump in my assistance weight proved too much for me, couldn't make 5 x 10.

Dips
5 x 10
-ss-
Pullups
5 x 10

Single Arm DB Press
4 x 8 x 22.5kg
I'm going to try to rep out 30kg next week. Wish me luck.

 

[Storm]

good job freak!

 

[El Freako]

5/3/1: cycle 5, week 3
Squats
5 x 145kg
3 x 165kg
5 x 185kg
5 x 155kg
2 x 5 x 160kg
I'm fairly happy with the squats today. The 5 x 185kg was a rep PR for that weight and close to the best I've done for repped squats. Had to dump the assistance work after only 3 sets though because my left shoulder started hurting. Gay sauce.

 

[El Freako]

Quick 30min sesh...

Bent Rows (w/straps)
9 x 120kg
10 x 120kg
7 x 120kg
10 x 100kg
8 x 100kg
Felt weak as **** doing these but got it all done with minimal rest between sets. My lower back was totally fried after yesterday's squats making it more brutal.

Pullups/Pushups/Hanging Leg Raises
3 sets, max reps, 60secs rest between each circuit.

Done. Everything hurts now.

 

[El Freako]

Deload pulling...

2.5" Deficit Deadlifts
3 x 140kg
6 x 3 x 160kg
Just to practice getting low for the pull. Skipped assistance work because I didn't start til late.

 

[Storm]

21 pulls is all a man need.Think of it like this: you've moved more than 3 metric tons

 

[El Freako]

Deload pressing...

Bench Press
5 x 60kg
5 x 70kg
5 x 80kg

DB Bench Press
15 x 30kg
3 x 12 x 30kg
Both pressing movements superset with lots of pullups.

Hang Clean to Press
15 x 30kg
2 x 10 x 40kg
This is the first time I've done any type of clean in probably 6 years. Feel the trap burn! I quite enjoyed them so I think they'll become a new standard exercise.

 

[Storm]

deloads FTW!

 

[El Freako]

Deload deep bending of the knee...

Squats
5 x 60kg
5 x 80kg
5 x 100kg
5 x 120kg
5 x 10 x 100kg
The last 5 sets were superset with hanging leg raises with only 60secs in between supersets. Feel the burn!

 

[Storm]

lol, you mad?
Deload is supposed to be cheerful, you're ruining the concept and causing global warming.

 

[El Freako]

Deload has to be painful in some way, without pain I get bored. I'm just kinky that way I suppose.

 

[El Freako]

Soul raping deads...

Magnusson/Ortmayer Cycle: week 10
Deadlifts
4 x 4 x 190kg
2 x 215kg

1.5 x 240kg (grip fail - so embarrassing)
1 x 240kg
8 x 190kg
Today was hellish. I spent the weekend in Sydney with mates and 3 days of drinking Guinness and scotch, eating fresh seafood, perving at hot librarians and sniffing farts has taken its toll. I still can't believe I had a grip fail at only 240kg and the final 8 reps took years and hurt me in ways I didn't think possible.

No assistance work because I we started so late...
​

 

[Storm]

grip failure is frustrating, I feel your pain there. Anyway that was some nice pulling.

 

[El Freako]

Sweating balls and pressing...

5/3/1: cycle 3, week 1
Bench Press
5 x 90kg
5 x 105kg
10 x 120kg
I'm pretty stoked with this effort, not a PR but pretty good. I still had one in the tank too.

DB Bench Press
10 x 30kg
10 x 35kg
3 x 10 x 40kg
I can DB press heavy again. Happy days! Now to work my way back up to 60s.

Pullups
~120 reps
Superset with all the presses. It was a bit rough because my hands are all torn up from deadlifting yesterday.

It was hot as **** today and I was pouring out sweat the entire session. Methinks the Manland needs a fan.

 

[Storm]

120 pullups?? soon you won't pass through door frames lol

Nice benching bro, well done.

 

[El Freako]

Squatting in the rain on Thursday...

5/3/1: cycle 6, week 1
Squats
5 x 130kg
5 x 150kg
9 x 170kg REP PR FOR WEIGHT!!!
5 x 10 x 120kg
Bashed out my first two work sets with good speed and then hit the max set with a PR in mind and made it! I think I even had a tenth in the tank but was happy to walk away with nine. The 5 x 10 for assistance broke me though. I still can't walk straight from excruciating back pump.

 

[Skeptic]

**** yeah man! congrats!

 

[_ROBERTiNHO_]

Respect!...